3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull cluster, 3 x 1.1 @ 95-100% clean max; :10 between singles, 2:00 rest
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-2-2 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 4 x :30; :60 rest
+
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
Not for time:
200m 1-arm Farmer’s walk, heavy
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
+
10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
+
3 sets:
20 light reverse hypers
:30 hollow rock
+
gun show
A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
+
5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
+
3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
+
For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
+
10:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every :90 for 15:00 (5 sets of each):
1st: 5/4/3/2/1 front squats – 1st set 5, 2nd 4… 5th is a heavy single
2nd: 6-8 alternating DB rows from plank
+
AMRAP in 8:00:
8 toes-to-bar
8 DB thrusters, tough
40 double-unders or single-unders
+
5:00-10:00 mobility work – coach-led
